Spiderman Lunge with Rotation

About This Exercise

Deep hip opener combined with thoracic rotation. Targets the exact ranges needed for lunges, squats, and any rotational demands.

1Setup

Start in a push-up position.

2Execution

Step your right foot forward to the outside of your right hand into a deep lunge. Drop your left knee slightly. Place your right elbow inside your right knee and sink into the stretch. Then rotate your right arm up toward the ceiling, opening your chest. Follow your hand with your eyes. Hold 2 seconds. Return to push-up position and repeat on the other side.

Pro Tips

• Sink your hips low to get a deep hip flexor stretch
• Use your elbow to push your knee out for adductor stretch
• Rotate through your upper back, not your lower back
• Alternate sides each rep